your results...

Olympic Lifting Clean dead-lift, Touch and go power clean, Front squat, Jerk, Clean, Jerk – Build to heavy set for the day Power clean, Jerk, Full clean, Jerk – Same weight as above RDL 3×8 – Stop just short of full extension to hold tension at top

AMRAP in 6 minutes: 10 Alternating DB Snatch, 30 Double-unders Rest 6 mintes AMRAP in 6 minutes: 6 Burpees box jumps, 10 Pull-ups Rest 6 mintes AMRAP in 6 minutes: 10 Medball squat cleans, 10 Assault bike cals

A1 Front squat 4×4, 2×4, No rest A2. Chin-up 4×4, 2×4, Rest as needed B1. Off-loaded RDL 1×8, 3×8, No rest B2. Strict pull-ups 4xSubmax, Rest as needed C. 3 Rounds for time: 12 Front squats, 9 Shoulder to overhead

Skill Pull-ups Practice Pull-up complex Strength 3 sets: 10 Bent over row 3s hold with bar touching chest, 30 Band pull a parts, 20 Hollow rocks 3 sets: 10 Ring rows (1s hold at top, 5s down), 20 Push-ups, 15 Hanging leg raises

Olympic Lifting 6 sets: Tall Snatch, Drop Snatch, Overhead Squat 6 sets: 3 Position Snatch 4-6 sets: 2 Full snatch

Skill Toes to bar Practice 3 sets: 2 Beat swings, 2 Knees to chest, 2 Toes to bar 5 sets: 5 Perfect toes to bar AMRAP in 30 min: 2 TGU/arm, 10 Push-ups, 15 Box jumps, 200m Ski/Row, 30 Wall-balls, Run 1 Lap